Activity Calorie Burn Calculator
Estimate calories burned for a training session.
Calories burned for a training session. Pick a MET value for the activity (e.g., running ~9.8, rucking ~6.5, cycling ~7.5).
Result
About this calculator
Calories burned in a training session, estimated from the activity’s MET value, your weight, and duration.
The formula
Calories ≈ MET × 3.5 × weight(kg) ÷ 200 × minutes.
Frequently asked questions
Q: What is a MET?
A: Metabolic Equivalent of Task — 1 MET is resting; running is ~9.8, rucking ~6.5, cycling ~7.5.
Q: How accurate is this?
A: Within about 10–20%; wearables refine it with heart rate.
Q: Should I eat all of it back?
A: Not necessarily; a partial refund supports training without erasing the deficit.
How to read the result
Activity energy is estimated by multiplying a metabolic equivalent, the MET value for that activity, by body weight and duration. The MET value is an average drawn from population data for the activity, so the estimate describes what the activity costs a typical person of that weight rather than what it cost you on a particular day.
Effort and efficiency move the real number a long way from the estimate. Running at a hard pace burns more than the same distance at an easy one, a trained runner covers the distance with less energy than a beginner, and gym equipment tends to overstate the work because it assumes a steady effort. Use the figure for planning a weekly energy budget rather than as a precise credit to spend, and avoid treating a burn estimate as permission to eat it back exactly.